Hearty Lentil Kale Soup

We like to get dinner on the table in a flash and this lentil kale soup is a perfect option. I’m loving the options for quick-cooked legumes. Enter the lentil! It’s so versatile to use in recipes. Use them in soups, casseroles, salads, and even appetizers.

They’re so nutritious for you, offering a healthy nutrient punch of 18 grams of protein in 1 cup, 15 grams of fiber, high doses of folate, potassium, iron, B vitamins and less than 1 gram of fat, they are a fantastic choice if you’re eating a plant-based diet. I added some potato and other veggies to make this the ultra hearty, well rounded and so satisfying, it could very well be considered a meal.

Eating lentils on a plant-based diet is an easy option, especially when products on the market like boxed beans take the time out to cook them. Take, for instance, these pre-made lentils from Trader Joes.

You can, of course, make them yourself, as they are one of the quicker legumes to cook. But if you are looking to make a meal in a short amount of time, this is the way to go!

I love how the kale in this lentil kale soup becomes so tender. It makes enough to keep for left-overs or to serve to guests. This soup also freezes well, so you can make some ahead of time and reheat little to-go containers for when you need a quick and easy lunch on the run.

The garlic and veggies in this soup make a delicious, nutritious and powerful way to ward off a cold or any bugs floating around during these cold months. I especially enjoy serving this dish for Christmas, as the soup itself feels very festive, comforting, and homey. This is one dish the entire family will remember.

Plant-based offers hearty meals. Check out these recipes:

• Hearty Vegetable Soup
• Beefless Stew
• Middle Eastern Vegetable Salad with Tofu Feta
• Breakfast Burrito with Tofu Scramble
• Sheet Pan Ratatouille with Creamy Polenta

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This recipe is Plantricious Friendly because it meets the following guidelines.

The Trusted Seal for
Plant-Based Nutrition

• Must be whole food plant-based, contains no animal products
• May be minimally processed
• No added oil
• No added sugars
• No artificial additives or preservatives
• *Plantricious Friendly foods may include but are not limited to condiments, fermented foods, soups, sauces, beverages, dressings, marinades, etc.

Print Recipe

3.63 from 37 votes

Hearty Lentil Soup with Kale

Warm and cozy and oh so satisfying this easy-to-make lentil soup has potatoes and kale to up your nutrient quotient.

Prep Time30 mins

Cook Time30 mins

Total Time1 hr

Servings: 6 people

1/21x2x3x

Ingredients

• 2 cups cooked "regular" brown lentils or 1 cup uncooked
• ½ large onion chopped
• 3 cloves garlic peeled and minced
• 3 medium carrots peeled and chopped
• 2 stalks celery chopped
• 4 cups low-sodium vegetable broth (or 4 cups homemade)
• 2 cups water
• ½ 6 oz. can tomato paste
• ½ tsp coriander
• ½ tsp cumin
• ½ tsp sea salt or to taste
• ¼ tsp freshly ground pepper
• 1 large potato peeled and chopped
• 2-3 large leaves kale stems removed and roughly chopped

Cook ModePrevent your screen from going dark

Instructions

• Add ¼ cup of water or veggie broth to a large pot and saute the onion, carrot, celery and garlic for several minutes until they start to wilt.
• Add a little more broth along with the tomato paste and mix in the paste.
• Add the remainder of the ingredients, except the kale, and stir to combine.
• If you are using uncooked lentils, rinse and pick over and add them to the pot along with 2 extra cups of broth or water.
• Cook on medium for about 20 minutes.
• Add the kale, stir, and continue to cook for another 10-20 minutes or until the kale and lentils are soft.

Notes

Nutrition

Nutrition Facts

Hearty Lentil Soup with Kale

Serving Size

 

1 g

Amount per Serving

Calories

192

% Daily Value*

Fat

 

0.7

g

1

%

Saturated Fat

 

0.1

g

1

%

Sodium

 

247

mg

11

%

Carbohydrates

 

36.4

g

12

%

Fiber

 

7.2

g

30

%

Sugar

 

6.9

g

8

%

Protein

 

10.9

g

22

%

Vitamin A

 

1300

IU

26

%

Vitamin C

 

49.5

mg

60

%

Calcium

 

90

mg

9

%

Iron

 

3.4

mg

19

%

* Percent Daily Values are based on a 2000 calorie diet.

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